Verdant CrossFit, Verdant CrossFit North – CrossFit
KB BB: Metcon (Weight)
3 Rounds
6 ea. Standing Alt Press
6 ea. Alternating Clean and Snatch (1 arm cleans, 1 arm snatches)*
14 total Front Rack Walking Lunges
*scale to double clean or double snatch or scale to single arm or scale to RKBs
Abs: Metcon (Time)
2 Rounds
:30-1:00 Reverse Plank
:15-1:00 Weighted Plank*
30 Oblique Killers
*weight goes on butt, this is much harder to do than it appears. go light and maintain form
BB: Push Press (5 5 5 5)
BB: Split Jerk (3 3 3 3)
BB: Back Squat (3 3 3 3)
PAUSE :03